Pursuit Lap Warm-Up

Objective: A chase lap that sneaks real sprinting into the warm-up — legs go from cold to game-ready in four reps. Setup: Pairs at the goal line in two lanes: a leader and a chaser. Rest of the team waiting on the wall. Execution: Leader leaves at 90 percent down the wall lane; chaser leaves on 'go' one second later. Chaser hunts a glove-tag before the far blue line; leader holds his lane — no weaving. Jog the return, swap roles. Two chases each, building to full speed on the last. Coaching points: Chaser closes with stride RATE, not reach — run the blades. Leader: this is your acceleration rehearsal, not a jog with a friend behind you. Keep lanes honest so the speed is real; weaving turns it into tag.